UT2 vs. UT1 Training Zones and what YOU could be doing WRONG

Рет қаралды 18,221

4 жыл бұрын

Hello KZfaqrs! After yesterday's UT1 session and the video previously about going slower to go faster, there have been a lot of questions about training zones and what they mean. Today I have a chat about the differences between UT1 and UT2 as well as the issues with zone training and where people can get caught out during long training blocks and end up either under or over doing the intensity. I use heart rate training a lot when looking at my training intensities and really recommend it to at least be a starting point to see where your intensities lie if you don't know already.
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Пікірлер: 105

@danielwatson2068 4 жыл бұрын

Agree this was a good one - and I'm the typical 'offender' in all aspects you mentioned. My UT2 efforts invariably become UT1s+, and now you say it, it is ego driven....the slow split times for me to keep my heart rate that low make me cringe 😁. I'm 47 now.... my best 2k time of 6:39 was set 20 years ago and I still struggle to come to terms with the fact I'll not see it again. In more recent times I've gotten 7 on the nail and that floored me. I think my 12 years in the Army through the 90s/early 2000s has also cemented a life long mentality that if you are not blowing out your bum when exercising, you ain't really training! Which is why I struggle to do an entire piece at UT2 regardless of length. But now you've presented it as you have, I will give it go to distinguish between them and see how I fare - thanks!

@danielwatson2068 4 жыл бұрын

Just to add, for the first time in 25 years of erging I have just done a true UT2 hour long piece... felt like I was cheating lol but quite enjoyable and will do more to break up the harder stuff. In large part due to these 'isolation times' I find myself with the time on my hands to do these, and want to make the best of it! But as someone else asked in the comments, I'd also be interested in your take Cam on the most efficient erg training for people who can only spare say half an hour a day on the C2.

@ger150980 2 жыл бұрын

Ha! 13 years in the army keeps kicking my ass too, so hard to let go of the need to absolutely destroy myself in every training session...my brother who is a personal trainer has been trying to drum it in to me...might be getting there...nearly 42

@declanwatson9325 4 жыл бұрын

This was a good one. Trying to do more 60min UT2 sessions (with row along to your Leander Club videos which are great) and seeing the benefits over the past month. Thx CB

@poerneki 3 жыл бұрын

Thanks, very helpful and clear

@mikescott3876 4 жыл бұрын

Perfect, thanks.

@Upsidestrength 2 жыл бұрын

Great video as always mate!

@CameronBuchan 2 жыл бұрын

Thank you!

@stretchydave Ай бұрын

Very informative vid...thanks...

@neilgraham9674 4 жыл бұрын

This was a revelation, Cam. Funny - think you’ve got it all sorted with your cards and your zones and rates - then, as you say - Dr Ego starts whispering in your ear... Thanks again.

@radosawszajewski6297 Жыл бұрын

Thx Cam

@3008Martin 4 жыл бұрын

Very well put. In my previous comment I asked you which was the best way to calculate your HR zones. As expected, you were right. Most training plans consider a percentage of your actual Max HR (say the 65% I was using as an example). But I also spoke with a high-level coach from germany, who said the best way to be sure of what HR to use is to compare with the BORG scale value designated for that workout, which matches perfecly with what you just said in this video. As always, you're very on point. Keep that up!

@CameronBuchan 4 жыл бұрын

Thanks for the positivity Martin! #yamsquad

@Tp-tr1jx 4 жыл бұрын

When was the last time you had lactate testing done? Might be useful to see if your lactate tolerance has increased with your recent aerobic gains and your zones may have shifted slightly. All the best! Keep yammin!

@MakingaStink 3 жыл бұрын

Mind. Blown. -Chris

@my_inland_empire 3 жыл бұрын

ty man! u help me!

@tehphoebus 10 ай бұрын

This is the most important video rowers of all ages need to watch!

@CameronBuchan 10 ай бұрын

Maybe I'll make a new one with that title!

@johntim3491 4 ай бұрын

Applies to all sports .... all my sports injuries were Ego related I just realised....just not worth it in the long run. Really good to hear an elite athlete say this ... really he is saying the real competition is yourself.

@rjnorberg 4 жыл бұрын

This is excellent. I definitely used to not let my UT2 sessions be UT2 sessions. I found I would pick up the pace as the session went along. As I started to vary my workouts and actually have a workout plan :-) I found I needed to have the discipline to let UT2 be UT2. Otherwise I would go into an interval workout the next day more tired and I would not get the benefits that I should. Your videos have been great helping me actually think about planning different types of workouts and sticking to the plan. #yamsquad

@CameronBuchan 4 жыл бұрын

You got this Bob #yamsquad

@jameswalker2998 4 жыл бұрын

More wise words. It's very easy and common to train too hard.

@paul65ad 4 жыл бұрын

Hi Cam been following you for a while now. Did a half marathon on 03/05/2020 1hr 34 @ 2:14. Felt fine although HR averaged 155 so probably UT1 at my age (55) Will calculate my MHR as I want to do these longer sessions on a regular basis without running myself down 👍🏿

@hosamorfali3444 4 ай бұрын

Thanks for the amazing content bro, one question, how do you distribute your trainings per week? how does it look like? are there more UT2s than UT1s? and do you factor other heartrate zones and how often :)?

@rascott1970 4 жыл бұрын

Very good thanks. The plan I’m following ( the interactive 2k “fit” plan) has training zones but also SPM and target splits. Keeping to all 3 during a session inevitably makes my UT2 drift into low UT1 or UT1 into AT...sounds like I need to ignore the splits and rate and keep the bpm down. Will give it a go.

@CameronBuchan 4 жыл бұрын

Like I said, can be very individual where the zones are for you but it's great you're taking the training more into your hands and thinking what might work best for you! Little bit of experimenting is always good! Might try it out and say it doesn't work for you!

@matthewcave6819 4 жыл бұрын

Hi Cam. Great channel and keep up the good work. Strange times these are. Could you clarify how you calculate your HR zones, ie do you use HR max or do you use HR reserve? What are your thoughts on both. Cheers.

@CameronBuchan 4 жыл бұрын

Like I said in the video, I use max heart rate and use %s based on that #yamsquad

@simonwhiting4571 4 жыл бұрын

Some great info there buddy....I've realized that maybe I'm pushing too hard in my own UT2 zone.. #yamsquad #foodisfuel

@TheBoarder360 4 жыл бұрын

Simon Whiting made me look in a mirror too buddy #yamsquad

@simonwhiting4571 4 жыл бұрын

@@TheBoarder360 👌👍🍠🍠🍠🍠

@MrBoggins1234 Жыл бұрын

Gold dust! Have grey zoned myself in 2022 and ground myself into slightly disappointing performances. At 53 yrs old you'd of thought I would have learned. But no 😂. This vlog is great reminder to get it right and get ones ego in check. Naughty ego. Thx Cam.

@CameronBuchan Жыл бұрын

I think the hardest thing is that there can still be "fake" progress that can make it look like you're progressing until you get to those performances or tests! Definitely always learning. I hope you're well!

@MrBoggins1234 Жыл бұрын

@@CameronBuchan well thx u too I hope. ...yes that 💯% I had spotted the symptom first, like oncoming sickness, in my heart rate but my ego stupidly ignored it. Very few PBs or cups this year on Strava despite feeling Tempo fit.and strong. Thanks again for what you do Cam, as ever it's appreciated 💪💪

@christopherwilliam6915 2 жыл бұрын

I don't think I ever successfully did a UT2 as UT2 or a UT1 as a UT1 when I competed. Most of my U1's ended with HR of 100%, most of my U2s ended with HR of >90%. Constantly competing with more experienced crew or just stronger people makes it pretty hard to check that ego and I think we always just thought harder is better

@paulgeoghegan7433 4 жыл бұрын

Short version: if you are using heart rater training you should stay in the middle of the zone to get the full effect of the training and to recover faster.

@simonbell8809 4 жыл бұрын

Just came across your channel tonight and having watched 3 videos I’ve found them all incredibly helpful. I rowed only for 18 months in my early 30’s u TIL injury meant I had to give it up. I’m now looking to progress with indoor rowing focussing on the 2km. I wonder if you had advice as to what a training plan may look like - high level of course. Thanks 👍🏻

@CameronBuchan 4 жыл бұрын

Hey Simon! I actually write training programs for members of the yamsquad on the custom training program! Good to hear you're coming back and want to give 2ks a go! #yamsquad

@simonbell8809 4 жыл бұрын

Cameron Buchan Thanks Cameron I’ll give it a google - great content!

@simonbell8809 4 жыл бұрын

I wondered if you had any advice on good watches and heart rate monitors for training, aligned to KPI’s for rowing and all round general fitness?

@gyrocos25 4 жыл бұрын

What drag do you do your UT2 at? Been doing 30r20s at 130, but UT2 at 120

@davidpomerantz2017 4 жыл бұрын

I use row pro where both stroke rate and heart rate zone are prescribed. But I hear many people say “go slower to row faster”. I’m sure I can work in the same prescribed HR zones, keep the rate lower, and possibly go faster. Should I do that. For example a lot of the UT2 work is at rate 22-27. I think I may be better at rate 18-22. How important is it to rate up? Or is it possibly bad? Thanks, Dave

@mathjoker 4 жыл бұрын

Couple questions: 1. Do you recommend training zones based on max HR or HRR (max - resting)? 2. I get the impression your splits stay fairly constant. When I row, my HR increases over time. Do you recommend slowing down to keep the heart rate about the same or just letting it rise? For example, I rowed 12500 at 2:34 pace. After 10 minutes my HR was 130. At the end, my HR was close to 140.

@CameronBuchan 4 жыл бұрын

I think I've said in this video I go off max HR rather than reserve. Depending on hydration and length of workout I'll slow down if my HR is climbing. If the intensity is right for ut2 the shouldn't be too much drift but like I said if dehydrated or hot in the room then can drift quite easily even if right intensity!

@jonnywildboar 4 жыл бұрын

realistically , how long before we see or feel any benefit from these workouts ? going for an hour is a big change for many many rowers

@CameronBuchan 4 жыл бұрын

You're definitely right. Just like with anything, your body doesn't really adapt until it's given stimulus for a long enough period of time, supposedly minimum 6 weeks so I'd say around there! #yamsquad

@LoganWWalsh 4 жыл бұрын

Hey Cam, couple of quick questions.. What s/m do you typically use for you UT2/UT1 work outs? Do you ever use 16 s/m for these? Also, do you work hard right away to get your heart into the proper zone as quickly as possible or do you just hang on with the split that you know will get you into your target zone? Keep up the great work bud. Following along from the most easterly point in North America.

@CameronBuchan 4 жыл бұрын

Usually my ut2 will be 20spm and around 23 for ut1. Generally, if done right there shouldn't be too much heart rate variance or cardiac drift so I'll generally go to the split I'll be pulling for the entire erg immediately and hold that. Might take a few minutes to get to around the avg HR but not too long especially if it's a ut2 90 mins, few minutes won't make too much difference! It's quite difficult when it's a higher intensity session to get straight into zones with 80% heart rates though!

@LoganWWalsh 4 жыл бұрын

@@CameronBuchan The harder it is to get to that 80% the better! ha Thanks again Cam.

@billystoddard6903 4 жыл бұрын

Hey Cam, how do you determine what your aerobic improvement zone heart rate range is? Is the 60-70 percent of the max HR formula apply to all athletes?

@raman5329 4 жыл бұрын

No, it does not. 60% is possibly OK for all athletes, but somewhere in the range of 70-75ish is your first lactate threshold which is individual and even then depends on your fitness. In the best case all HR zones are set by lactate testing results.

@sarahluxton9081 4 жыл бұрын

Hi Cam, really informative video thank you. I think that I am someone that has definitely not worked in the right training zone and therefore tired myself out. Just a question if you have a low resting heart rate does that have an impact on the heart rate zone? My max heart rate is 187 220-33 and resting heart rate is 48.

@CameronBuchan 4 жыл бұрын

The calculations I use are based on max HR and not anything to do with resting. There are calculations out there that use resting though. I too have a low testing heart rate at around 35 but generally don't use it to calculate zones #yamsquad

@miss3bird852 4 жыл бұрын

don't worry just seen in another reply about 6 weeks.... that'll take us to end of lock down then....

@mateuszplatt200 4 жыл бұрын

A question a bit off topic. Do you have a workout playlist on KZfaq Music or something?

@CameronBuchan 4 жыл бұрын

I use Deezer for my music and all the playlists are there! #yamsquad

@jaytorr6701 4 жыл бұрын

Do you go by maximum heart rate or heart rate reserve? The Concept2 website and most calculators for rowing training zones are using heart rate reserve calculations. And it seems that in terms of bpm heart rate reserve calculations are 5-10 beats higher than percentage of maximum. A bit confusing...

@johnorr9842 3 жыл бұрын

He uses mhr, all decent coaches tell me to use hrr.. Hows your rowing going?

@swanagediverdan 4 жыл бұрын

Hey Cam. Are you getting kick backs from amazon for heart rate monitors? If you are which ones do you recommend?

@CameronBuchan 4 жыл бұрын

I do get small kick backs from them yes. I think I made a video talking about heart rate monitors! Let me see if I can find it! #yamsquad

@mr40164 4 жыл бұрын

Hi Cam! Greetings from Poland! I've just discovered your great channel and still catching up previous uploads. Low intensity UT2 pieces are obviously a base for professional athletes but what would you recommend to ordinary guys able to workout only 3-4 times a week? Wuldn't training mix composed of higher intensities be more beneficial as time between sessions will allow full recovery? sorry for any enlish mistakes :)

@rascott1970 4 жыл бұрын

mr40164 see what Can thinks but maybe 50/50 would work?

@raman5329 4 жыл бұрын

No, ideally you stay at 80/20 but make sure the 80 create sufficient training load, means long sessions.

@TheBoarder360 4 жыл бұрын

Pretty timely for me - up until this winter I’d always trained at ‘perceived best effort’ as described by Stanhope in a vlog you did ages ago in the Leander crew room - i could happily hold sub 2 for an hour and think I was smashing the gains- it is taking a huge amount of control to ignore the splits and at times find myself creeping to the top end of a UT band in order to see a better split. It’s hard and as you say, an ego thing. I try to convince myself though that if I’m going to sit on an ergo for an hour or more I should try to make it count as much as possible. Would you recommend sticking at or below the calculated average HR for the band to avoid ‘creeping’?

@CameronBuchan 4 жыл бұрын

Hey Rik! It can be a difficult one for sure! Like I said in the video can be highly individual. For example, how much mileage you're doing, how many sessions you are doing, what your goals are etc. You're not going to get much benefit say if you do one hour flat out a week, just like you're not going to get much benefit doing one steady hour a week! There are benefits to both doing both but it is kind of just a case of assessing your needs both in scheduling and training

@TheBoarder360 4 жыл бұрын

Cameron Buchan that’s great cheers Cam - I’m doing roughly 100k a week across about 6-8 sessions - split 80% UT2 and 20% UT1 and AT at the moment, higher intensity held off because we’ll not being racing soon.

@CameronBuchan 4 жыл бұрын

Ah the 80 20 rule! Great start! Sounds like a decent amount of sessions so I think reducing the HR could work! At the very least giving you more yam for those ut1/at sessions! Would be interesting if you tried it for a few weeks and then saw if you felt a difference!

@TheBoarder360 4 жыл бұрын

Cameron Buchan I will do - all my ergs are uploaded to Ludum (if you know of it?) for my coach to assess - I will hold back more during UT2 and see where I takes me, thank you!! #yamsquad 🍠

@CameronBuchan 4 жыл бұрын

I don't know it actually! Fingers crossed for you! #yamsquad

@user-ok6rn2sq4o 4 жыл бұрын

How tall are you?

@lucasseuren4180 4 жыл бұрын

I've always struggled getting my heartrate low enough to hit UT2, is the solution just simply to turn the resistance down on the erg to something like 2-3 (drag factor around 80-100?) and slow the rate to something like 16?

@CameronBuchan 4 жыл бұрын

The resistance on the erg and stroke rate isn't really tied to intensity. The intensity comes with how hard you push. One can still push max heart rate at rate 16 and low drag just as one could have a ut2 HR with rate 35 and high drag. It's all about how hard one pushes in the drive. If you're struggling to bring your HR down, try 'pushing less hard'. Hope that makes sense #yamsquad

@CameronBuchan 4 жыл бұрын

@LucasSeuren 4 жыл бұрын

@@CameronBuchan yeah our coach would have us push all out at r16, getting HR to 170+. I just feel like that even when I'm just going through the motions at r18, HR is still like 135-140 (my max HR is like 193, because old...). Hard to get it below 135. But so simply try to push even less :D. Interesting challenge.

@dominik7701 4 жыл бұрын

Hi #yamsquad

@Zominic3 4 жыл бұрын

Ego training is a huge problem for me....

@jtwimages 4 жыл бұрын

Yo Cam, what do you watch on your phone as you erg? I’ve been looking for something to watch to pass the time to no avail.

@TheBoarder360 4 жыл бұрын

John Williams I’m not Cam obviously, but I like watching rowing footage on KZfaq, There’s lots that is long enough for a UT2 session if you look 👍🏼

@brimstoneclub 4 жыл бұрын

#shirtless #yamsquad #beastmode

@William1st 3 жыл бұрын

Can anyone recommend a workout designed to find your max heart rate? What's the criteria that defines max heart rate? Are you looking for a "one rep max", or are you expected to hold your max rate for time (e.g. 5-10 seconds)? Can you increase your max heart rate as you get fitter? Thanks all!

@CameronBuchan 3 жыл бұрын

An actual workout can depend on the person and level of fitness. Generally you'll need a long enough workout and high enough intensity to hit your true max. I usually get close on a 30 minute as far as I can. But I won't hit that max if I am not fit. Generally you cannot increase your true max heart rate but as you get fitter you should be able to get closer and closer to that maximum. Hope that makes sense! #yamsquad

@William1st 3 жыл бұрын

@@CameronBuchan Thanks Cam that's great. Did you find your max heart rate by subtracting your age from 220, or by pushing your limits enough to discover it?

@CameronBuchan 3 жыл бұрын

I go by the assumption that the highest I've seen on a very hard workout like the 30 minute flat out is very close to my max. Usually what I see I'll add a few beats to. If I did the 220 - my age I would be too low by around 10 beats. Although calculating zones this wouldn't throw them off too far of you're sitting in the middle of them

@William1st 3 жыл бұрын

@@CameronBuchan Amazing, thanks Cam! Massive fan, always enjoy watching your stuff.

@raman5329 4 жыл бұрын

I have no lactate increase above resting lactate at 70% HRmax after one hour, so its still below LT1. Be careful with those percentages. At least for kayak and me 60%HRmax is so slow that I can't maintain a proper technique so I train between 70-75% plus intervals up to HRmax. HRmax should be determined not calculated. Make sure you have some basic fitness, then do intervals and see where you end up. Btw a lactate scout cost just half of a good sports watch....

@CameronBuchan 4 жыл бұрын

That's definitely something I should have mentioned! There is definitely a difference in %s depending on your exercise! And like I said, the zones can be very individual so my 60% can be someone's 65 or 70 like you said. I just find it really interesting and find that a lot of people are really over cooking pushing into the 80%s rather than the difference between say 70% and 60%. On the note of lactate scout. I honestly had no idea this was available! Been so used to getting it done with bigger machines!! I'm really keen to get one!

@raman5329 4 жыл бұрын

Cameron Buchan The latest Scout is a cool device though maybe not as accurate as the bigger lab machines. But measuring lactate properly is a science on its own and influenced by so many factors. Ear sampling gives different results than finger, duration of intervals counts etc. A big advantage is the possibility for field testing, you can do the real deal, then measure rather than apply erg derived data to "the water".

@CameronBuchan 4 жыл бұрын

For sure, I'll be doing the research today on which works. Really interesting! Thanks for the info! #yamsquad

@adamconrad5983 4 жыл бұрын

Hey can can you do a video where you find 10 websites that estimate max heart rate and average it out so that we can see how close it is to your true max heart rate? It would also be helpful if it is close to give us the name of all the websites thanks

@AxelPRC 4 жыл бұрын

I struggle with this one. I don't know how you lose benefit of the session if you're working between. You're still working aerobically in UT1. Also wouldn't working the heart harder, as in the difference between 120bpm to 160bpm have a greater effect in strengthening that organ? With stress comes adaptation so are we in fact leaving something on the table if we are not putting the system under some sort of challenge? These HR zones are just something I have never trusted. Sure I agree you shouldn't blow your beans on "steady state" to a point where you can't do the hard sessions as hard as you should be able to but I also don't understand how doing less work makes you faster 😅 maybe that's just me

@CameronBuchan 4 жыл бұрын

I know what you mean Axel. I struggled to start with too and still do. It's not so much you lose the benefit of a session. You are still working the different fitness aspects at different zones like at ut1 you're still getting aerobic gains. But the point is if you're trying to work on aerobic then why spend more energy working at ut1 as in theory you'll get the same if not a little more at a lower effort. At different intensities there are different body adaptations. Your body doesn't adapt the same way to say a 1 min on 1 min off as it would a 20k steady session. Both are putting the body under different types of stress and getting the body to adapt differently. Everyone is their own individual though and there are many ways to skin a cat so what works for you or me might not work for someone else!

@AxelPRC 4 жыл бұрын

@@CameronBuchan yea absolutely! A big part of it beyond the science is believing in the program you're doing as well. The psychology around that is arguably more important than the program itself

@CameronBuchan 4 жыл бұрын

Yeah know that for sure. Buy in can be a huge factor and can make or break a whole team